Tag: gratitude

Wednesday, November 9

Today is Wednesday, November 9, 2022. Frosty morning.

A quote by Willie Nelson.  “When I started counting my blessings, my whole life turned around”

Photo week by Susan Chubinskaya, PhD

November is the month of Gratitude. Take a moment during your day to show gratitude towards others.

  • Share a smile
  • Leave a small note for someone
  • Make a phone call
  • Embrace with a hug

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.  
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale. 
  • Breathe in through your nose.
  • Breathe out through your mouth.
  • Repeat 3 more times.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, November 7

Today is Monday, November 7, 2022. Starting the week before the sun is up.

A quote by John F Kennedy.  “As we express our gratitude, we must never forget that the highest appreciation is not to utter words but to live by them.”

Photo week by Susan Chubinskaya, PhD

November is the month of Gratitude.  Take a few moments to reflect on things you are grateful for and that bring you and others joy.  Perhaps:

  • Pets
  • Home
  • Art
  • A meal
  • Water
  • Books
  • A warm bath

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.  
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale. 
  • Breathe in through your nose.
  • Breathe out through your mouth.
  • Repeat 3 more times.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, November 4

Today is Friday, November 4, 2022. Weekends are made for fun.

A quote by Maria Montessori, “Joy, feeling one’s own value, being appreciated and loved by others, feeling useful and capable of production are all factors of enormous value for the human soul.”

Photo week by Dan Deziel, Dew

November is the month of Gratitude. Reflect on a place that holds special meaning to you because you shared joy, love, peace, or happiness with another. Capture it in a drawing, write about it, find a picture of it, re-visit it. Send  that memory with gratitude to that special someone who was in that space with you.

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.  
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale. 
  • Breathe in getting taller, stretching the spine.
  • Breathe out, hum and smile.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, November 2

Today is Wednesday, November 2, 2022. Seeing beauty everywhere. Just loving this day!

A quote by Unknown, “Autumn shows us how beautiful it is to let things go.”

Photo by Dan Deziel, Fall Texture

November is the month of Gratitude. Take moments this month to send notes of gratitude to those special people in your life.

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.  
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale. 
  • Breathe in getting taller, stretching the spine.
  • Breathe out, hum and smile.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, July 11

Today is Monday, July 11, 2022.  Sun, birds, water, breeze, sounds of laughter. Special moment.

A quote by Maya Angelou  “A bird does not sing because it has an answer, it sings because it has a song.”

Photo by: Chris Smith

July is for sharing.  The act of sharing offers many health benefits.  When we give to others it has a positive effect on our brain.  Sharing allows us to connect more meaningfully and strengthens social connections.  Share an experience or feeling with a close friend or loved one. Experience gratitude while tapping into the soothing nature of human connections.

    • Draw, paint, or sculpt and gift it to a friend
    • Create music to share
    • Join with others to play music with shared meaning
    • Dance with a loved one
    • Write a story or message and share it with a trusted person
    • Schedule a walk or date with a friend and talk together
    • Be present and smile together

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities:

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.  
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale. 
    • Practice tapping into loving energies:
      • Focus on channeling universal energies of love as you breathe in,
      • Focus on channeling the love you generate to others as you breathe out.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, June 8

Today is Wednesday, June 8, 2022. Feeling the Re-charging energy of the sun’s warmth.

A quote by Helen Keller.  “Keep your face to the sunshine and you cannot see a shadow.”

Photo by: Jane Botova

Finding Joy in June.  For the second half of the year, let’s focus on ways we can find joy. Being joyful can extend your life, relieve stress, and pain, and promote a healthy lifestyle.

Joy is connected to appreciating things; keeping a gratitude journal can bring us joy.

    • Describe your favorite moment of the day
    • Describe something that cheers you up
    • Write about something you accomplished today and how you feel about it.
    • Write about a pet and what makes them special

Use this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities:

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • As you continue to Belly breathe, inhale past or current joyful moments, exhale difficult or challenging moments.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, September 27

Today is Monday, September 27, 2021. Appreciating learning opportunities all around me.

A quote from Lin Pernille “Never stop learning, because life never stops teaching.”

Photo by: Arthur Hickinbotham

For many, September highlights the transitions of seasons and focus. Transitions are opportunities to uncover the undiscovered world. Consider the below strategies to enhance learning.

    • Do a “brain dump”, write down all your ideas or possible answers to a question.
    • Have a discussion with someone you know who has a differing opinion than you.
    • Get adequate sleep and stay well hydrated.
    • Arrange to teach someone else what you are trying to learn.

*Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • As you remain anchored to your breath, use your senses for a gratitude practice
      • Bring your mind to a sight you are grateful for.
      • Next, bring your mind to a scent you appreciate.
      • Now, think about sounds.
      • Move on to textures that soothe you.
  • Continue to stay anchored to your breath and smile with gratitude.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, May 31

Today is Monday, May 31, 2021. Today is a special day to remember and honor those who have served.

During the month of May, we focused on routines.  Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions!  This final day of May, we explore routines to mark transitions.

    • Sing along as you listen to an upbeat playlist to pump you up for the day.
    • Create a movement or stretching routine to start or end your day.
    • When you open a door to go into another room or building, pause and take a deep belly breath.
    • Wash your hands at the end of a work or school day.
    • Change your outfit to mark the end of the work or school day.
    • Journal or write down everything on your mind to settle your thoughts.
    • Rotate or switch out the clothes in your closet for the new season.
    • Put up a new inspirational quote at the start of the week.

Photo by Dan Deziel

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Aristotle, “Courage is the first of human qualities because it is the quality which guarantees the others.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • Clasp your hands, palms together, fingers intertwined and squeeze your hands tight and hold for a count of three and then release.
    • Stretch out your fingers and hands and wiggle them.
    • Massage your palms and hands. Smile internally.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, May 21

Today is Friday, May 21, 2021. Noticing where there is abundance. So much to appreciate.

During the month of May, we are focusing on routines.  Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions!  This week we look at routines to boost you during your active hours, when you are working or studying or practicing.

To thrive, it helps to have routines to interrupt sedentariness throughout the day. 

        • Before you pick up the phone or device, if you are seated, stand up and stretch up and lift your chin up and lower your shoulders before you sit back down.
        • Amplify a short break by stepping outside, taking a walk or even just looking out the window at the sky while taking deep belly breaths feeling the air move in and out of your body.
        • When you are transitioning from one virtual meeting or class to another, get up from your chair and step out of the room, shake out your arms and legs, stretch and return to start the next thing.
        • See if you can have walking meetings or take the phone call while standing and pacing.
        • Every time you stand up, do a wall push up or two.

Photo by Ja Ma

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Wayne Dyer, “Doing what you love is the cornerstone of having abundance in your life.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • Cross your arms across your chest, hands on opposite shoulders, giving yourself a big hug.
    • While still holding your shoulders, bring your chin to your chest and let gravity pull down on your elbows and release the back of your shoulders into a gentle stretch.
    • Release your arms, uncurl, roll your shoulders back, open your palms out. Bring your chin up and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, May 17

Today is Monday, May 17, 2021. Totally energized for the morning walk, rain or shine. Ready to start.

5.15.Sleepy.LeavesleyDuring the month of May, we are focusing on routines.  Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions!  This week we look at routines to boost you during your active hours, when you are working or studying or practicing.

To thrive, it helps to build regular moments for a quick recharge. 

    • When you reach out to open a door, take a deep belly breath in. When you open the door, breathe out and release your shoulders.
    • As you wash your hands, take a moment to massage your hands making sure to knead your palms and fingers too.
    • In between activities, look at your favorite photo(s) of loved ones.
    • Listen to music that gives you a boost or helps you concentrate or that calms you whenever you can.
    • At various moments when you want to reset your mind, re-read the Daily Gift of Vitality and keep it close for easy access. =)

Photos by: Kevin Leavesley, “Lucy”

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Rumi, “Let the beauty of what you love be what you do.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • Cross your arms across your chest, hands on opposite shoulders, giving yourself a big hug.
  • While still holding your shoulders, bring your chin to your chest and let gravity pull down on your elbows and release the back of your shoulders into a gentle stretch.
  • Release your arms, uncurl, roll your shoulders back, open your palms out. Bring your chin up and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP